Exercises with yoga ball

Total Body Exercise Ball Workout Video – Express 10 Minute Physioball Workout Routine

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this is fitness blenders 10-minute total

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body physioball workout routine

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all your need for this workout routine

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is a physio ball an exercise mat and an

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open wall

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for this routine we’re doing nine

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different physio ball exercises for 45

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seconds each let’s go ahead and get

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start with the first one this is a

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physio ball hamstring curl go ahead and

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lay flat out on your back and place the

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physio ball underneath your ankles go

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ahead and get ready and begin go ahead

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and bring those hips up off the mat nice

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and high and then draw those feet in

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towards that but to make this harder

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version you’re going to actually shove

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those hips up really nice and high

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trying to keep a straight line from your

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knee to your shoulder otherwise you want

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to be a little bit easier keep those

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hips nice and low bend at the hip and at

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the knee so as you draw those feet in

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those hips don’t actually change height

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otherwise you’re going to do the harder

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version that we’re showing here by

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trying to shove those hips up at the

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same time as drawing those feet in

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should be feeling this really intensely

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through the back of that hamstring so

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from the base of that knee all the way

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up through that but you’re also gonna be

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feeling it in that lower back as well as

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those triceps and the rear of that

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shoulder to help you stabilize we’re

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almost done just one more repetition and

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let it relax alright moving on to the

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next one this is a physio ball pushup so

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get that ball underneath those thighs go

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ahead and get ready and begin

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so starting similar to a regular push-up

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position with those hands just a little

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bit wider than shoulder-width apart this

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time that balls me about middle of your

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thigh the further out towards those toes

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you push it the harder that push-ups

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gonna get now as you pull that ball

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underneath you up those thighs or even

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onto those hips that pushups gonna get

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easier because the weight of those legs

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is actually going to work as

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counterbalance to get you back up from

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that pushup so if you need to start with

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an easier push-up just pull that ball up

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closer to your stomach otherwise the

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further out that ball goes the harder

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it’s going to be just keep that motion

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going try to dip as low as you can with

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that push-up really try to drop down

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like you’re almost trying to touch your

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face to the ground so have two more

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repetitions one more and let it relax

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alright next one is a physio ball crunch

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you’re me sitting up on top of the ball

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with this one just roll out so that ball

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is on that lower back go ahead and get

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ready and begin so try to keep that ball

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on those hips completely stationary to

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wrap over that ball as far as you can

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stretching back over it and then nice

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and slow crunch forward like you’re

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trying to fold those shoulders down into

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those hips just get a nice tight squeeze

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and slowly drop it back out as much

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range of motion stretching over that

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ball as you can and then crunch it back

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forward like I said the main thing to

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focus on is not letting that ball move

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you want to stay completely stationary a

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lot of people have a tendency to

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actually let that ball move as they

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crunch up and all that’s doing is

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letting your body use a little bit of

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momentum makes it a little bit easier

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and also it changes the leverage so your

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body doesn’t have to work those ABS

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don’t have to work as hard for this

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motion so try to keep that ball

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completely stationary just got one more

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repetition nice tight squeeze and let it

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relax all right next one is a physio

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ball wall squat and you want to start

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with that ball on that lower back of

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those hips and those feet kicked out

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from underneath you just a little bit so

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they’re not directly underneath go ahead

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and get ready and begin squat down nice

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and low just like you would with a

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traditional squat try to get those hips

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down to about knee level try to keep all

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your weight back in that heel it’s a

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nice slow motion keep it under control

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try to dip too low just keep that motion

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nice and smooth trying to really work

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that range of motion

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you

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almost done just two more repetitions

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here’s your last one right here nice

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deep squat and let it relax all right

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lay on your back for this next one this

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is the physio ball inner thigh squeezes

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you want that ball up between those

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knees go ahead and get ready and begin

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all right squeezing that ball between

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those knees just get a nice and slow

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squeeze in on that ball as tight as you

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can then kind of let it relax back out

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just make sure you keeping a grip on

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that ball then squeeze it right back in

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is a nice easy motion if you want to get

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a little bit more calorie burn out of it

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always tense those abdominal muscles

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while you’re doing it tucking that

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bellybutton in nice and tight shoving

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that lower back down on the ground kinda

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almost almost doing a quarter crunch

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just keep those ABS really nice and

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tensed try to keep as much of that leg

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tense as you can to that quadricep in

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that hamstring then focus on a nice

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tight squeeze pulling in on that ball

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and then slowly letting it relaxed but

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still keeping a little bit of a grip

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almost done

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sycamore squeezes one more nice tight

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squeeze and let it relax all right next

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one is a physio ball back extension you

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want those feet up against the wall

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bring that ball all applicants those

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thighs and then lay out over top of it

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go ahead and get ready and begin really

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press those toes into the wall to help

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you keep anchored so you don’t tip over

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forward then slowly drop down rounding

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over that ball as much as you possibly

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can then can track that lower back

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arching back up really nice and high

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getting up as high as you possibly can

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but don’t let that head tip up you want

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to always be looking down towards the

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ground and then nice and slow wrap down

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over that ball again and right back up

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really focus on trying to get as much

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range of motion as you can comfortably

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don’t hyperextend too far you only want

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to get a really nice tight squeeze then

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right back down over that ball if you

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need to you might have to work on your

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flexibility for that trunk to get a

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little more range of motion coming back

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up otherwise just try to work through as

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much as you have just one more

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repetition wrap down over the ball then

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arch up nice and high and let it relax

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alright moving on to the next one this

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is the physio ball tricep pushup this is

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exactly like a regular pushup except

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those hands are directly underneath

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those shoulders elbows are gonna stay

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tucked go ahead and get ready and begin

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so same placement as you would for a

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regular

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on the ball so on those thighs or on

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that stomach wherever you need to this

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time those hands going to be directly

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under those shoulders squeeze those

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elbows to your sides as you drop down

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then nice and slow press it right back

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up

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and just like a regular physio ball

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pushup depending on where you place that

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ball it can make it either easier or

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harder the further out that ball is

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towards those feet the harder the closer

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it is up towards that stomach the easier

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it’s gonna be just keep concentrating on

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that motion trying to get as much range

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of motion as possible trying to dip down

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almost testing that nose to the ground

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and then press it right back up full

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extension on those arms just keep it

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going we’re almost done and there’s your

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last one right there and let it relax

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all right moving on to the last one this

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is the physio ball abductor lifts this

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is for your outside thigh just using

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that ball to kind of prop yourself up on

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go ahead and get ready and begin so lean

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over on that ball that bottom leg is

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actually bent that knee to that foot is

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straight back behind you that’s what we

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can give you your balance that top leg

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that left legs and be lifting up nice

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and high

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back down barely tap that toe to the

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ground and then bring it straight back

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up as high as possible try keep that

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upper body completely stationary it’s

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just a nice tight squeeze to that

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outside thigh and hip just keep that

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motion going

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you

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almost done just two more repetitions

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your last one right here and let it

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relax all right we’re going to switch

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sides do the same thing on the opposite

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side go ahead and get ready and begin so

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that left legs be on the ground this

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time that right legs would be the one

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coming up leaning over to the left just

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a little bit getting a nice tight

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squeeze in that right leg lifting up as

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high as you possibly can

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back down on the ground barely tap that

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toe to the ground right back up you can

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get a little bit more out of this motion

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by keeping those abdominal muscles and

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that back completely tensed really nice

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and tight constantly concentrating on

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sucking that bellybutton in nice and

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tight towards your spine add a little

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extra toning motion into this one

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we’re almost done two more your last one

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right here and let it relax good job you

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just completed this ten minute physio

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ball workout routine

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you

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